Mike's YNDTP program

[MBasic]

Will be a mix of HLM and Texas Method.
TM for OHP/Bench Press. . . .and by Bench and I mean close grip bench press.
TM seems to work OK on my upper body.
Being 43 y.o., trying not to get too much heavier, etc . . . so TM doesn't seem to work to well for MY squats any more . . . heard HLM might be better for 40+y.o's.
Will use a HLM type of thing for lower half . . . with some Olympic Lifts mixed in.
Except on first VOL/HVY day . . .I'll split that day up into two days (#1=time;#2=gives me an extra of recovery from hvy squats)
Focus is on strength right now.
I'm changing my pulling style around for my clean and snatch.
So I will be forced to do alot of wax-on-wax-off-paint-the-fence shit light weight crap to re-program my muscle brain.
Therefore, for quite a while, the olympic stuff will be with real light weights, should not amount to much stress. So I take this time to focus on more strength stuff.

STATS: male; age 43; 222# bw; 5'10";

Current/relavent PRs (late in life, not when younger):
(lbs. of course . . .Merricah)
HBBS 345 5RM
DL 440 1RM
BENCH tng normal grip: 270 5RM
FSQT: 305 1RM
SNATCH: 190
CLEAN&JERK: 250
OHP: 205 for a double
I suck at Chins,
I only High Bar Squat, sorry, never liked lowbar myself.
(would admit lowbar is better for 95% of general popoulation; taught my wife to lowbar, etc)

[MBasic]

7-25-2015 SAT VOL-HVY DAY???

-CGBP barx many; 135x6; 185x4; 225x3; 240x2; 250 5x5 on 5:00
. . .failed very last rep

-HBBS bar x many; 135x5; 205x4; 255x2; 275x1; +belt 305 3x5 5:00

-HALTING CLEAN DL x 3 + CLEAN x 1; 95; 135; 160; 185 x 8 of these
. . . focusing on staying over bar longer, keeping hip back longer, etc.


7-26-2015 SUN HVY#2

- HALTING SNATCH DL x 2 + SNATCH 65x1;95;115;135 about 7 or 8 of these

- RDL 225x5; straps 295 3 x 5 (3s x 5r is what I use)

- WTD CHIN UP just bwx3;x3; BW+10# 5x5 5:00

- ROLL OUTS 2x 12

7-27-2015 MON TOTAL REST !
(was gonna do HIIT, but slept super shitty last night; fuck it; rest and eat)
(however, did 1 hour of lite basketball practice with my son)

7-28-2015 TUES so called LIGHT DAY

- OHP revcry: bar x many; 95x5; 135x5; 155 3x5

- HBBS lite / speed squats 10x2 120 sec.: 135x5; 185x4; 210x2; 235 10x2 on every two min.

- CLEAN HALTED DL x 2 + CLEAN x 1: 135; 160; 185; 185; 190; 190; 195; 195

- BENT ROW 3x5 w/ 185

[MBasic]

7-29-2015 TOTAL REST

7-30-2015 THURS MED/INT DAY

-INT DAY CGBP bar x many; 135x5; 175x4; 205x3; 230x2; 250x1; 270x4 rpe10 . . .fuck was hoping for 5; back off 250x5

-MED.DAY HBBS ;paused 2 sec; beltless; 135x5; 185x3; 225x3; 245x3 fuck! don't want ot over do it for a 'med' day; 225 3x3 . . . so 5x3 pretty much, harder than expected !

-SNATCH DL x2 + SNATCH x1 95; 120; 145; just SNATCHx1: 145 7x1 . . . last three moved my hands out to max, helped alot for some reason.

-SNG RDL 145x5; 185x5; 235 3x3 grip failing, thumbs

-WTD CHINS: warm up just BWx3,x3; BW+45#x4; back off BWx6

[MBasic]

8-2-2015. SUN VOL/HVY 1

-OHP bar x many ; 95x5; 135x4; 160x2; +belt 185 3x5 6:00
. . . At first was thinking about doing four sets, but last rep third set was grinder
. . . Do jerks with clean for xtra vol instead

-HBBS 135 3x5 wu; 205x3; 255x2; 285x1; +belt 305 3x5 6:00

-HALTING CLEAN DL + CLEAN + POWER JERK (1+1+1) 135;155;175; 195 7x1(1+1+1)

[MBasic]

8-3-2015 VOL 2 - PULLS

-SNATCH HALTING DL x2 + SNATCH x1: 95x2; 115; 135; (1+1)=155;155;155; just snatches 155 4x1 . . .so about seven w/155

-RDL 225x5; straps 295 3x5 . . .s's'd some DIPS inbtwn 3x15

-TBAR ROWS 90x5; 145x3; 190 ( 4plts + 10#) 4x5 5:00

[MBasic]

8-5-2015 REST . . . some basketball w/ son = cardio???

8-6-2015 WED - LITE / RECVRY DAY

- CGBP recvry bar x many; 135x5; 185x5; 230 3x5
. . . warm up for squats

- HBBS DE 10x2 on 2 min interval: 135x5;185x4; 210x2; 235 10x2 on 120 sec

- CLEAN HALTING DL + CLEAN: (2+1) 135; 160; 185; then (1+1) 205 8x1

- CHIN UPS recvry 3x5 w/ just BW

[old guy]

nice lifts - besides the main ones ( 205 for a double is nice btw), really impressed with the weighted chins - you are not a small guy.

[MBasic]

thanks old guy . . . I'm afraid OHP is getting exponentially harder to make progress on tho . . . And I can only do 11 unweighted chins in a best AMRAP scenario . . . meh, trying

8-7-2015 FRI INT OHP / MED LEGS

-OHP int bar x many; 95x5; 135x4; 160x2; 185x1; + belt 205x2 fuck; 205x2 m'th'r fuck!; . . .long rest, work phone call . . 205 x 2

-HBBS 'med day' --- paused 2-3 sec: bar x5; 95x5; 135x5; 185x3; 210x2; 235 5x3 4:00 all beltless . . . the pause sucks so bad; so much harder, yet baby weight.

-SNATCH HALTING DL x1 + SNATCH 95x2; 120; 145; 160 7 or 8 x 1 (1+1) . . .missed some, tired

-SNATCH DL 135x5; 225x3; 245 3x3 w/ straps (grip to out to very end/sleeve collar)

-CHINS bwx3,x3 for warm up; BW+45 for 4.99 reps (last one ugly); then BW for 7

[MBasic]

SAT SUN OFF.REST. BUT LOT OF YARD WORK OUTSIDE

MON. VOL/HEAVY DAY

-CGBP worked up to 250/5x5 6:00 rests

-HBBS 135*5; 185*4 these felt way too heavy; 245*3 still not right; 275*1 felt too heavy, looked easy on video; down to 225 to retry warmups....255*1 felt like 275...

Decided to shut it down. Fuck. Somehow under recovered or (more likely) did too much last week. Slept good sat and sun night. Ate good sat, sun a little lite....yard work maybe, pretty hot outside. Better rest a couple of days I guess.

Legs very achey up to 2 to 3 hours later . . .either sick or dehydrated or something

[MBasic]

I was def. sick or dehydrated . . . my muscles got all achey later, and joints too (that I had not even used/trained).

8-11-2015 TUES HEAVY DAY CON'T

-HBBS bar x5,x5; 135x5; 185x4; 235x3; 275x1; + belt 305 3x5 on 6:00 rests

-CLEAN DLx3 + 10 sec rest + CLEAN + POWER JERK (3+1+1) : 135; 135; 160; 185; 210; 220; 220; 220; then just (1+1+1) 220; 220; 220

Don't think the rework of my first pull is working at all. . . .still shoots forwards . . .bar comes in nice tho. . . . .snatches it maybe.
I'm curious what a heavier weight does. I might just try some heavy pulls to see what the bar path looks like.

Done, might do the pulling chins this afternoon to stay on schedule

Also, the other two workouts might be a bit much: Speed Squats / and Paused HBBS for the light & med. days.
NEW LIGHT DAY: I might just do both oly lifts w/ light weight on light day . . . maybe some extra front squats after the clean recovery or something.
Skip the Speed Squats . . . .they fuck me up.

NEW MED. DAY: Med day might lighten the load on the paused HBBS's